Pan Seared Tilapia with Sauteed Spinach and Quinoa
tilapia with sauteed spinach and quinoa
In the past, I found cooking fish to be to intimidating. So I ordered it only when dining out, and never attempted to cook it at home. However, once we married and I began to do most of the cooking, I decided to take the plunge and try cooking fish myself. I started experimenting with different flavors, and found adding simple seasonings, such as garlic powder, adobo, and paprika did not overpower the fish and resulted in a more flavorful dish. After trying other ways of preparing tilapia, I found pan searing the tilapia in olive oil to be the best cooking method for this fish. Pan searing gives the fish a nice crust on the outside but keeps the inside moist and flaky. I use only olive oil to add a healthy fat to our diets, and also because we both prefer the light flavor of extra virgin olive oil over the taste of butter. I do not know about you, but I prefer to taste the food I am eating, and not just butter or other ingredients.
My husband first introduced me to tilapia when we were dating. It was the first dish he ever prepared for me. I loved it and have been eating tilapia ever since. One thing I love most about tilapia is how light and flaky it is compared to sea bass or salmon, which are much more dense and oily. Additionally, tilapia is relatively low in fat and cholesterol, and therefore, is a healthier choice of fish to eat on a regular basis. Because tilapia is a milder tasting fish, it can be served with various vegetables and grains with ease. However, for this recipe I have paired it with sauteed spinach and quinoa. Spinach and quinoa are both rich in fiber and are considered super foods. You may have read about the great health benefits of spinach in another one of my lens Sauteed Spinach with Garlic and Dried Cranberries.
Serving my tilapia with sauteed spinach and quinoa not only keeps this dish healthy, but also adds to the presentation of the dish. Yes, I am one of those people whose food must not only taste good, but must also look good! The more color there is on your plate the better the presentation, the healthier the entrée will be. My pan seared tilapia with sauteed spinach and quinoa is easy to prepare, and has become a family favorite. If you want to try cooking fish at home give this recipe a try. Happy eating!
- Prep time: 20 min
- Cook time: 30 min
- Ready in: 50 min
- Yields: 2
- Two tilapia fillets
- Garlic powder
- Adobo seasoning
- Extra Virgin Olive Oil
- 5 oz baby spinach
- 1/2 cup quinoa
- Pat tilapia fillets dry with paper towels.
- Place on cutting board, and brush with extra virgin olive oil.
- Sprinkle tilapia with garlic powder and paprika.
- Sprinkle tilapia with Adobo.
- Lightly oil a large skillet with extra virgin olive oil.
- Cook quinoa until translucent or per package instructions.
- Begin to saute the spinach.
- Turn spinach frequently and cook until just wilted.
- Turn large skillet to medium-high heat.
- Once the skillet is hot, carefully place tilapia into the skillet.
- Cook tilapia for 2-3 mins per side, or until it flakes easily with a fork.
- Place quinoa onto plate.
- Spread sauteed spinach on top of quinoa.
- Place tilapia on top of the spinach.
- Ready to serve. Enjoy!
This large spatula by Oxo is just what you need to turn fish without it breaking into pieces. I love mine and use frequently.